Many girls strive for a large figure, want to look attractive and achieve the desired shape.Especially if they are not so difficult to achieve and you only need to lose a few kilograms to achieve the desired shape.This time we will tell you how to lose 7 kg with the help of diets and exercises.And at the same time, don't exhaust yourself with pointless, dangerous hunger strikes or excessive stress.In fact, it's not that difficult, you just need to rethink your diet and pay more attention to physical activity.But the difficulty and sometimes extremeness of the procedures depends on the period during which you need to get rid of excess weight.
General principles
In addition to programs designed for different periods, there are several common nuances that apply to any period:
- It is important to take into account the characteristics of the body and to know diseases, especially chronic ones.
- Before taking action, it is advisable to consult a doctor - a therapist for general recommendations and a nutritionist for individual prescriptions.
- Set a strict daily routine and try to stick to it, which most often means getting up at the same time and eating according to schedule.
- Eliminate soda, chips, fast food, and other unhealthy foods from your diet.
- Limit the consumption of sweet and salty foods - cakes, pastries, sweets, over-salted foods.Reduce your daily sugar and salt intake, but don't cut it out completely.This can harm you.Treats make things easier for you.If you really want it, eat a small piece to stave off the craving.
- Immediately take it for granted that you cannot do without exercise, even if you have a lot of time.By losing weight without exercise, you lose useful muscle mass, not fat.
- Remember that drinking more than 3 liters of liquid per day, which includes water with food, broth and so on, leads to disruption of the functioning of some organs.And this can lead to a lot of serious consequences.Therefore, all water diets are not designed for a long period of time.
Lose 7 kg in 5 days
This is an extremely short period of time, which is why it is very dangerous.If for some reason you need to lose weight during this time, it is better to prepare in advance that the kilograms will quickly return.
It will be difficult to retain the new crowd, and such express methods have more serious consequences.The optimal time frame for losing weight is still 2-3 weeks or a month.
Diets to lose 7 kg
Proper nutrition alone will not be enough here, which means that you have to sit in something not the most pleasant, but at least healthy.The same option is sometimes suitable for urgent cleansing of the body of toxins.
Among the popular ones, it is worth highlighting:
- Grapefruit diet.are you hungryWe ate ½ of the fruit and washed it down with a glass of low-fat kefir.It is difficult to persevere, but the result is noticeable.
- Water and bread.Drink 2-3 liters of fluid a day.They snack on sandwiches made from black or whole wheat bread, with low-fat tomatoes, carrots, lettuce and unsweetened fruit.
- Green tea.They eat fruit and vegetables - preferably fresh, not processed.Drink no more than 5 cups a day.Season with lemon, honey and ginger.
Exercises for weight loss
Due to the lack of carbohydrates, you will always want to sleep, but you need to do physical activity, although without much effort and without causing injury.If you feel that everything hurts excruciatingly, or stretch marks, bruises, bruises appear, stop immediately and start eating normally to restore muscle function.
Do it:
- Exercise every morning for at least 15 minutes.
- Stand in the plank as long as you can, but ideally 5 sets of 20 seconds.
- They pump up the press.The more you do, the better.
- They spin hoops, or if they've done it before, hula hoops.It should not be started immediately;bruising may occur.
- During the day, they squat, stretch their backs and bend down.
- Before going to bed, they walk outside for an hour and walk several kilometers.
Was your body begging for mercy?Stop and reduce the load.
How to lose 7 kg in a week?
Some girls think that losing a kilogram a day is normal.But that's not true.
Only a healthy person can tolerate this.Do you have a chronic heart, kidney or digestive system disease?Feel free to increase the duration and forget all your needs or goals.None of them are worth your health.
Effective diets
There are many programs for losing seven kilograms in a week.Among them, the following are proven:
- Buckwheat.It is not suitable for everyone, not every girl can endure this cereal for several days on its own, diluted with kefir, green tea and boiled chicken breast.In this case, the buckwheat should only be steamed, but not cooked, divided into small portions and eaten at the same time.And all without salt.
- Babushkina.We reduce the daily carbohydrate intake to one thousand kilocalories.The basis of nutrition is vegetables, fruits and proteins (dairy products, lean meat and fish).
- 5 tablespoons.You can eat almost anything, but your portion should not exceed one hundred and fifty grams.Only alcohol is prohibited, the amount of salt and sugar is reduced.
Activities and sports exercises
Without exercise, you won't be able to lose seven kilograms in a week, so either join a gym or train at home.
Possible options:
- Every day - at least fifteen minutes of exercise, walking - five kilometers, running and hula hoop.
- Day 1, 3, 5 - heart stimulation - cardio machines, dance, fitness.
- Days 2, 4, 6 - cycling or swimming.Drive a few km.
- 7th day - fasting.
You can also wear shapewear, have cleansing enemas, body wraps, massages, and soda and salt baths.
Lose 7 kg in 10-14 days
If the process of shedding extra kilos can be prolonged for ten days or two weeks, then the probability of undesirable consequences is also reduced.
Here you don't have to starve so hard, limit yourself in anything, or resort to particularly intense stress.
Nutrition to lose 7 kg in 2 weeks
Among the most common options:
- Vegetable.Here, we prefer low-fat, starch-free plant-based products.You can dilute them with unsweetened fruits, kefir and cottage cheese.
- Brazilian.The diet is almost identical to the above, the total calorie content does not exceed 1200 kcal.Sports activity is required.
- Kefir.The daily diet is based on 1 liter of 1.5% fat drink.It is supplemented with other dairy products, fish, meat and vegetables.
- Salt-free.Salt is excluded from the entire diet while eating only healthy foods.It's very hard to hold on like this, so don't push yourself too hard.And it is advisable to drink more without waiting until you are thirsty.
Exercises to lose 7 kg
You can't do without sports, but it's not worth working hard and enduring pain and discomfort.There are excellent timeframes, which means you can relax a bit.The workouts can be the same as for losing weight in a week - exercise, walking, dancing, jumping rope, etc.
Among the additional cleaning options and methods for shedding excess kg, choose three points from the following:
- Enema.
- Wraps.
- Fasting days.
- Salt and soda baths.
- Rubbing into anti-cellulite creams.
- Massages.
- Use of dietary supplements - consult a specialist before starting the course.
Lose 7 kilograms in 3 weeks
This is the optimal time for weight loss.There is no need for a strict diet here, it is enough to eat right, exercise in moderation, and at the same time not be sick or uncomfortable.
Possible diets
- Japanese salt-free.It includes the consumption of rice, fish, seafood, vegetables and fruits.Wash it all down with green tea.
- English.Vegetable and protein days alternate;the daily calorie content does not exceed 1200 kcal under any circumstances.Days 7, 14 and 21 are fasting days, only drinking is allowed.
- A roller coaster.At the age of 1 and 3 weeks, they eat low-calorie foods - up to 800 kcal.In the second - increase it to 1200.
Exercises for weight loss
Running isn't necessary unless you get used to it first.We recommend giving your body a light amount of water.The most optimal:
- Training in the morning.
- Any series of exercises to develop problem areas.
- Mandatory 3-5 km walks in the evening.
Everything else, including additional cosmetic procedures, is at your discretion and budget.Can you afford to visit a salon?Go listen to the experts and sign up for one of the programs.
How to lose 7 kg in a month?
During this period, you can lose more weight, but if there is no such goal, then managing the unwanted kilograms will be quite simple.
Optimal diets
- Vegetarian.It is worth not only eating vegetables and fruits, but also supplementing them with dairy products.In this way, you will not lose valuable protein for the body, and the menu will be richer and more varied.
- Protein.One of the most common.After that, they eat lean meat, fish, cottage cheese, kefir, vegetables and fruit.The total daily calorie content is 1200 kcal.
- Alternation.Similar to the previous option, but initially you alternate the day with milk and vegetables, then carbohydrates are gradually introduced.And all this with intense training.
Exercises to lose 7 kg
But here you can slightly diversify the traditional options, introduce more complex exercises and loads.
In addition to morning exercises and walking, take care of the following:
- Abdominal retraction using a special technique.
- Some basic yoga exercises.
- Breathing exercises.
- Towel exercises, famous in Japan.
So you can easily lose those unwanted pounds and feel good at the same time.
Lose 7 kg in 2-3 months
This is the simplest, most harmless option we have listed.It is perfect for those who want to get rid of excess weight for a long time without putting in too much effort.
Effective diets
- Pulse power supply.Reduces fat intake.It is divided into two types - it supports weight stabilization and unloading by reducing carbohydrate consumption.Meals are prepared with many ingredients and eaten slowly.
- Medical diet.The basis is fractional meals at strictly defined times.Daily calorie content - 1200 kcal.
- 90 days of separate meals.It contains 22 cycles of four days each, in the following order: protein - starch - carbohydrate - vitamin day.After the 7th cycle - unloading on water alone.
Proper exercises
If you want to lose 7 kg in 2-3 months, simply increase the daily load.If you want, you can also play sports.
Optimal:
- Walk two stops each day.
- Don't use the elevator, just go up and down the stairs.
- Stretch every hour, even while sitting at your desk.
- Do one of the light loads - plank, hoop or hula hoop.
But other options for losing weight can be easily expanded:
- See a nutritionist and work with a professional to find the best nutritional option for you.
- Take a multivitamin.
- Alternative additional cosmetic procedures - body wrapping - salt bath - etc.
- Study the author's techniques.Many are designed to last for a long time.
Thus, it is not so difficult to lose 7 kg if you immediately set a time frame and goal for losing weight.All you have to do is eat right, reduce your daily calorie intake, increase your physical activity, and you will quickly achieve the desired effect.